THURSDAY
BW: 151.0 lbs
height/waist: 1.898
Wednesday steps: 13.2k
AM cardio
34:14 minutes
AvHR (Max): 110 (140)
Finished my latest logbook with yesterday’s workout. Always a nice milestone. About a year’s worth of work (April 7, 2025 through April 15, 2026). Comparisons are difficult because I was doing a lot of unilateral upper body work post-shoulder surgery, and because I’m doing different exercises now (leg press and pendulum squat instead of BB squat, etc.)
In general, though, there have not been a lot of strength gains. Once I returned to bi-lateral upper body work, I was doing vertical pulldowns 90 lbs x 6, 6 in August and only recently was able to get two sets of 9 with that weight. Pec deck then was 160 lbs x 9, 9. Recently, I got 175 lbs x 5, 5. Machine bench is similar: 150 lbs x 6, 6 in September. Last time out? 165 lbs x 6, 6.
Lower body was a little better. Leg curls went from 170 lbs x 6, 6 a year ago to 190 lbs x 6, 6 yesterday. Leg extensions went from 150 lbs x 6, 6 a year ago to 190 lbs x 9, 9–so some real improvement there (though I might have started too low).
Running this through ChatGPT the verdict is more forgiving. Looking forward to starting the new logbook and seeing what progress can be made over the next year.
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FRIDAY
BW: 152.2 lbs
height/waist: 1.898
Thursday steps: 10.6k
AM cardio
33:51 minutes
AvHR (Max): 116 (142)
(((==+==)))
SATURDAY
BW: 153.2 lbs
height/waist: 1.898
Friday steps: 10.7k
AM cardio
35:36 minutes
AvHR (Max): 115 (148)
… later …
Hypertrophy
Warmup
Stationary bike 5 minutes
Hams
Seated leg curl 190 lbs x 8 (!), 7 (!)
Quads
Leg press +410 lbs x 4 (!), 4 (!)
Chest
Seated machine bench press 160 lbs x 9 (!), 6 (!)
superset with shoulders
Delts
DB laterals 20s x 9 (!), 5 (!)
Back
Seated mid-pro-row 150 lbs x 6 (!), 6 (!)
Triceps
Seated overhead cable pulldown 67 1/2 lbs x 9, 72 1/1 lbs x 6 (!)
Biceps
Seated preacher curl machine 90 lbs x 9, 9 (!)
Some nice work on the machine bench especially. Hoping that this greater frequency will pay off. Will give the leg press another go at 410 lbs before lowering the weight if I can’t get six reps on the first set.
Six weeks left in the Transformation. I’ve been watching Chris Bumstead videos for extra motivation. Will add a second session of cardio on non-lifting/non-ruck days and take calories down another 250 to 1750.
Today’s training track.
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SUNDAY
BW: 151.6 lbs
height/waist: 1.898
Saturday steps: 16.6k
Ruck
73:21 minutes 516 calories
AvHR (Max): 109 (151)
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Bodypart PRs since 2023 (Arizona relocation/BJJ retirement). Closer to returning to these levels than I’d thought, and at a relatively lighter bodyweight.
Listened to some helpful thoughts from Bumstead about evolving identities. His context was retiring from competition after years of being at the top of his field.
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MONDAY
BW: 153.8 lbs (!)
height/waist: 1.884
Sunday steps: 15.0k
AM cardio
35:31 minutes
AvHR (Max): 114 (139)
… later …
Hypertrophy
Warmup
Stationary bike 5 minutes
Hams
45 degree hyperextensions +55 lbs x 6, 6
Back
Seated NG grip vertical pulldown 90 lbs x 9 (!), 9 (!)
Triceps
Unilateral cable pressdown 27 1/2 lbs x 6, 6
Biceps
Unilateral Bayesean cable curls 27 1/2 lbs x 6, 6
Quads
Pendulum squat 65 lbs x 6 (!), 6 (!)
Shoulders
Seated machine OHP 85 lbs x 6, 6 (!)
Chest
Pec dec 175 lbs x 6, 6 (!)
Got to the gym a little earlier than usual so the place was a little more populated than I expected. Exercise order got shuffled around as a result.
Bad weekend of eating (pecan pralines) has got me a little behind the 8-ball with six weeks to go. #gottagetmean
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TUESDAY
BW: 153.4 lbs
height/waist: 1.884
Monday steps: 15.2k
AM cardio
36:25 minutes
AvHR (Max): 112 (142)
PM cardio
35:03 minutes
AvHR (Max): 119 (146)
(((==+==)))
WEDNESDAY
BW: 153.4 lbs
height/waist: 1.884
Tuesday steps: 15.0k
AM cardio
35:08 minutes
AvHR (Max): 113 (147)
… later …
Hypertrophy
Warmup
Stationary bike 5 minutes
Hams
Seated leg curl 190 lbs x 9, 7 (!)
Quads
Seated leg extension 190 lbs x 9, 8 (!)
Chest
Seated machine bench 165 lbs x 9 (!), 6 (!)
superset with shoulders
Delts
DB lateral raise 20 lbs x 9, 9
Back
High Pro Row 140 lbs x 9, 9
Triceps
Unilateral cable pressdown 27 1/2 lbs x 6, 6
Biceps
Unilateral cable Bayesean curl 27 1/2 lbs x 6, 6
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THURSDAY
BW: 153.4 lbs
height/waist: 1.884
Wednesday steps: 15.5k
AM cardio
35:07 minutes
AvHR (Max): 117 (146)
… later …
PM cardio
36:26 minutes
AvHR (Max): 109 (140)
1 Like
FRIDAY
BW: 152.8 lbs
waist: 1.884
Thursday steps: 21.1k
AM cardio
34:31 minutes
AvHR (Max): 112 (143)
… later …
Hypertrophy
Warmup
Stationary bike 5 minutes
Hams
Seated leg curl 190 lbs x 9 (!), 9 (!)
Quads
Seated leg press 410 lbs x 9, 9
Shoulders
Seated OHP machine 85 lbs x 9, 9 (!)
Chest
Seated pec deck 175 lbs x 9 (!), 6 (!)
Back
Seated vertical pulldown (pronated grip) 90 lbs x 9 (!), 6 (!)
Triceps
Seated OH cable pressdown 72 1/2 lbs x 6 (!), 6 (!)
Biceps
Seated preacher curl machine 100 lbs x 9, 9
Some great performances today. Added five reps to both sets of the leg press, three reps to both sets of the shoulder press, and nice progress on both triceps and biceps. Crediting the new high(er) carb, low-fat diet and 3x/week training frequency for these breakout numbers.
My shift to MacroFactor resulted in an unintentional 300 calorie/day boost for about three weeks. It’s added about two pounds to my baseline and will make it that much harder to reach my Transformation goals. No choice but to forge forward. I have done a pretty good job of changing some of my most self-destructive habits (late night calories). I just need for the new habits to start kicking in.
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SATURDAY
BW: 152.4 lbs
height/waist: 1.884
Friday steps: 15.1k
Ruck
532 calories / 71:04 minutes
AvHR (Max): 114 (155)
(((==+==)))
SUNDAY
BW: 153.0 lbs
height/waist: 1.884
Saturday steps: 15.2k
Ruck
550 calories / 71:59 minutes
AvHR (Max): 115 (151)
2 Likes
MONDAY
BW: 154.4 lbs
height/waist: 1.884
Sunday steps: 15.0k
AM cardio
35:26 minutes
AvHR (Max): 108 (141)
… later …
Hypertrophy
Warmup
Stationary bike 5 minutes
Quads
Pendulum squat 65 lbs x 9 (!), 7 (!)
Hams
45 degree hyperextension 65 lbs x 9, 9
superset with arms
Triceps
Unilateral cable pressdown 27 1/2 lbs x 9, 8 (!)
Biceps
Unilateral Bayesean cable curl 27 1/2 lbs x 9, 8 (!)
Chest
Seated machine bench press 165 lbs x 9 (!), 9 (!)
superset with shoulders
Delts
Standing DB lateral raise 20s x 9 x 2
Back
Mid Pro Row 150 lbs x 9 (!), 8 (!)
1 Like
